Albin Moser

Log

Date Workout Score Ave Comments Action
01/21/11 52:00.9 11,000m 2:21.8

Warmup plus 2 X 20 from 22-28 with BVA Rowers

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01/17/11 37:34.3 7,000m 2:41.0

4K SS @17-19/2:20; 5 X 250m @30-34/1:50 w/250off & Warmdown

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01/10/11 32:08.8 7,000m 2:17.7

All steady state at 20-22/2:20 pace; did 6K regularly for the past two weeks at steady state combined with 250m sprints

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11/29/10 30:02.9 6,000m 2:30.2

2700m at 20spm/2:20 or so pace; then 2X500m at 24-26/2:10 pace with 250m off; finished up with 2X250m/1:50 pace

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11/27/10 36:37.0 6,000m 3:03.0

1K warmup and then a smattering of 250m hard pieces. Recovering from mini-flu.

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11/24/10 19:07.0 2,500m 3:49.4

2:30 Pace @ 17-20

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11/14/10 27:54.0 6,000m 2:19.5

Felt pretty good throughout; 22-24 spm/2:20-2:10 pace nonstop

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11/07/10 31:24.7 6,000m 2:37.0

2:30-2:15 pace @18-20spm got to last 500 before I had to paddle

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11/06/10 24:01.1 5,000m 2:24.1

Easy row; no layback to protect pulled muscle; 2:20-2:18 pace @18-20spm

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10/18/10 27:52.1 5,000m 2:47.2

Warmup and then 250m on/off @28 with pace down to 1:55

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10/11/10 13:13.0 2,517m 2:37.5

Rowed at 16-14 SPM; obviously not much power; really getting creaky

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09/12/10 15:46.0 3,000m 2:37.6

8' warmup and did some 250m pieces; not much going yet

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09/06/10 11:35.0 2,000m 2:53.7

Rowed easy. First time since spring. Ridiculous!

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03/12/10 26:50.1 5,012m 2:40.6

Lots of easy rowing, nothing speciall, just wanted to do something.

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03/11/10 27:16.4 5,093m 2:40.6

Did part of the pre-2K workout with Christine Abram

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03/01/10 52:52.8 10,000m 2:38.6

2K Warmup 18-20 @ 2:30-2:20; 500m on/off @ 1:56 to 3K; 250m on/off to 1K; 1K Warmdown. Plus 30 deadlifts of 106lbs.

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02/27/10 38:09.1 7,002m 2:43.4

Lots of mush

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02/26/10 27:43.1 5,019m 2:45.6

Lots of mush

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02/16/10 35:00.1 6,100m 2:52.1

Lots of mush; did this after polyurethaning

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02/12/10 50:00.0 10,348m 2:24.9

Warmup;8X2' @28-31/1:56 pace with 3 min. rest; warmdown

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02/11/10 16:42.1 3,006m 2:46.6

Mush. It was too warm in Wellness Center.

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02/10/10 35:00.0 6,500m 2:41.5

SS to for 5K and then mush

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02/09/10 59:35.0 12,499m 2:23.0

3X16min at low stroke and low pressure (70.75, 80%); rowed with Tamara, Fran, and Sharon

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02/08/10 45:13.1 10,000m 2:15.6

SS 2:25.1/18spm to start; 2:07.9/27 at the end.

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02/04/10 49:59.0 10,012m 2:29.7

10-7-5-3-3 (22/24/26/28/30) mostly at 2:15-2:11 until we got higher; 2:03-1:59 at end.

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